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Workout Description

For Time 1,200 meter Run Then, 4 rounds of: 12 Strict Pull-Ups 9 Strict Dips 6 Strict Handstand Push-Ups 1,200 meter Run Wear a Weight Vest (20/14 lb)

Why This Workout Is Very Hard

Hero WOD. Runs sandwiching 4 rounds of strict gymnastics (pull-ups, dips, HSPU), all performed with a weight vest. Extremely demanding strict strength/endurance under load.

Benchmark Times for Wade

  • Elite: <26:00
  • Advanced: 30:01-35:01
  • Intermediate: 40:01-45:01
  • Beginner: >65:00

Training Focus

This workout develops the following fitness attributes:

  • Endurance (9/10): For time: 1200m run, then 4 rounds of (12 strict pull-ups, 9 strict dips, 6 strict HSPU), then another 1200m run, all while wearing a 20/14 lb weight vest. The two long vested runs sandwiching high-volume strict gymnastics make this an extreme test of loaded cardiovascular endurance and strict strength endurance.
  • Stamina (9/10): Performing 48 vested strict pull-ups, 36 vested strict dips, and 24 vested strict HSPU between two 1200m vested runs will exhaust strict pulling, pushing (dips), and overhead pressing (HSPU) stamina to an incredible degree under constant load.
  • Strength (9/10): All gymnastics are strict and performed with a 20/14lb vest, making them exceptionally demanding on relative strength. The vested runs also have a major strength endurance component. This WOD is very strength-dominant in its core elements.
  • Flexibility (4/10): Requires full range for strict pull-ups, dips (shoulder extension), and HSPU (shoulder/wrist). Basic running mobility, potentially challenged by vest.
  • Speed (4/10): Maintaining a strong vested running pace and efficiently completing the strict gymnastics without excessive rest or failure is key. Pacing for the overall effort under load is critical.
  • Power (1/10): All gymnastics are strict, minimizing power contribution. The WOD emphasizes controlled strength endurance and loaded running endurance, not explosive power.

Modality Profile

A G/W workout with a gymnastics component (Strict Pull-ups, Strict Dips) and a weightlifting component (One-Arm Dumbbell Snatches).

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Training Profile

AttributeScoreExplanation
Endurance9/10For time: 1200m run, then 4 rounds of (12 strict pull-ups, 9 strict dips, 6 strict HSPU), then another 1200m run, all while wearing a 20/14 lb weight vest. The two long vested runs sandwiching high-volume strict gymnastics make this an extreme test of loaded cardiovascular endurance and strict strength endurance.
Stamina9/10Performing 48 vested strict pull-ups, 36 vested strict dips, and 24 vested strict HSPU between two 1200m vested runs will exhaust strict pulling, pushing (dips), and overhead pressing (HSPU) stamina to an incredible degree under constant load.
Strength9/10All gymnastics are strict and performed with a 20/14lb vest, making them exceptionally demanding on relative strength. The vested runs also have a major strength endurance component. This WOD is very strength-dominant in its core elements.
Flexibility4/10Requires full range for strict pull-ups, dips (shoulder extension), and HSPU (shoulder/wrist). Basic running mobility, potentially challenged by vest.
Power1/10All gymnastics are strict, minimizing power contribution. The WOD emphasizes controlled strength endurance and loaded running endurance, not explosive power.
Speed4/10Maintaining a strong vested running pace and efficiently completing the strict gymnastics without excessive rest or failure is key. Pacing for the overall effort under load is critical.